The Numbers Game | A Closer Look At Lactate Testing
A long, long, (repeat 9999x) time ago, I was one of the first to experience Coach Don Velasco’s lactate testing program. What got me to say yes to the test was actually really simple – I wanted to find out how un”fit” I was. Suffice to say, the results was pretty damning. But was it accurate? Read on.
Prior to Coach Don Velasco’s setup now (the current lab looks SIC!), when I had my test done, it was pretty much just like any bone stock garage with a bike trainer, a laptop, and testing tools. I prefer posting the current one. :) Which is this…
How the test works is pretty much straight forward. You do a series of timed intervals on the bike (he now offers lactate threshold on the run as well), and then after each interval, Don will prick your finger, get a blood sample, and run it in his machine.
I must admit, I was skeptic at first. But that’s just because I’m more an old school / “perceived” effort kind of guy. Also, being a victim of anemia and Dengue (2x), I need all the blood in my body intact!
So was it worth it?
Priced at Php 5000 per session, let’s admit, it’s a bit on a the pricey side. But in exchange for better training sessions and an almost guaranteed faster finish time*? It’s peanuts compared to the benefits.
* = Yes, unfortunately, you still have to train.
The biggest benefit of lactate testing is that it eliminates the guesswork in training and racing. With it, you can train, race, and push yourself to your “safe” absolute limit. No more bonking. In my case, we found out that my absolute threshold and max limit is zone 3. Currently, if I push anything more than that during a race, it’s pretty much a guarantee that I will come face to face with good ‘ole Mr. Bonk. Considering the state that I was when I did the test, that’s a pretty fair estimate.
During the test, there were times when Don was still requiring me to push harder and faster, as machismo (and false bravado) would have it, I soldiered on and tried to mask exhaustion. No way my numbers would drop, right? Can’t you see? I can still pedal, damn it! Still trying to look “tough” after what became the final interval, Don decided that there’s no more use pushing further because he already knows my results. Despite me, trying to mask my huffing and puffing, when the blood results came out, it still showed that by base is still pretty low. Numbers don’t lie, after all. :)
Lactate testing – or knowing your numbers, comes up big when you’re already at your absolute max capacity. Can I push a little more in training? Am I already hitting my limit at the track oval? Can I run faster? Can I aspire for a faster 100m split? My peak for a 90k half-iron bike split is a 2:40, how much harder can I push so that I’ll be able to nail a 2:30 and STILL be able to have a decent run? That’s where all the testing comes in.
Don said it best on the website (www.flyingdonv.com) :
To sum things up, lactate testing allows you to set your zones precisely (no more wasted time due to trial and error). This means that you get the most bang for your buck for every minute spent training. By knowing what areas you need to improve on, you get to dedicate the necessary time and effort to address these weaknesses. Continuous improvement comes from a smart training program.
To those wondering, Coach Don Velasco is an accomplished triathlete and consistent podium finisher as well.
Maximize your training and #knowyournumbers and have the best racing season of your life.
For inquiries, contact Coach Don Velasco at [email protected] or visit www.flyingdonv.com
